Quick Fixes for Aches and Pains

Quick Fixes For Aches and Pains
By Bernard L. Gladieux, Jr.

We who exercise or train regularly are generally down-to-earth, practical types, friendly to things that work. So it is not surprising that our confidence in medical care runs to the pragmatic. When we are hurt, we want the fix; we want it now, and we want it simple.

Icing:
If you hurt from plain overuse, in all likelihood the problem is in some soft tissue
like muscle or tendon. The tissue is inflamed, swollen and painful. Icing the area will help to decrease the inflammation and swelling, reduce the pain and encourage blood circulation. All of this helps to accelerate healing. Apply your ice in whatever form is most convenient. Cool the injured tissues well to achieve the desired effect using ice bags, packs, cubes or a pail of ice water- they all have their place.

Massage:
By manipulating soft tissue with the hands, it is possible to reduce stiffness and pain and to increase circulation. Most people know intuitively how to rub a sore spot to make it feel better, but the results of a trained, knowledgeable, sports massage therapist can be dramatic. As a general rule, if you have access to someone who has the “gift,” be very nice to them, and if they offer to help you, accept the kindness gracefully and gratefully.

Trigger Point Compression:
This technique is different enough from massage to merit its own niche in a catalog of first-line measures for treating muscular or myofascial injury. Again, it is something you can do for yourself if you can reach the site with your hands or with a device that extends your reach. You may also be able to track down a myotherapist or a physical therapist who specializes in “myofascial release.” Although the actual physiological mechanism is not universally accepted or fully understood, ischemic compression (that is, direct pressure deep enough to slow the flow of blood through the tissue at the site) usually does provide a marked release of muscle tension that enables greater range of motion and an early return to strengthening and stretching exercise.

Orthotics:
Sometimes a problem like plantar fasciitis will go away just by changing shoes or by inserting an arch support or an insole. But the best and surest solution to a foot or foot strike related injury is professionally fitted orthotics. These devices are not cheap, but good ones should last forever. In the long run, given what they can do for you,
they’re a bargain.

Wrapping:
For some injuries, like a sprained ankle or a sore knee, you can sometimes get protection and a little more mileage out of wrapping with an elastic bandage. If you know what you are doing and have some training and experience in wrapping, it can protect you from further injury. Wrapping a new joint sprain along with ice and elevation can help to keep swelling down and promote faster recovery.

Taping:
A practice used routinely in many competitive sports, taping is often used to provide joint stability and/or rigidity. Taping is also a preventive measure used, for example, to prevent further sprain of an unstable ankle. Such taping can be very helpful, but it can also drastically alter the biodynamics of your stride to produce stress problems in your knee, hip or back. Use taping sparingly and only if you know what you are doing.

Balms:
Blisters and chafing can bedevil any endurance athlete, and potions abound. To prevent rubbing injury like chaffing or blisters, a heavy, stable grease like petroleum jelly or bag balm (made for soothing milk cows’ udders) rubbed on the likely area of skin can save a lot of grief. Once you have a spot rubbed raw, a loose dressing with a healing salve or a “second skin” type product can ease the pain and speed healing.

Rest:
The ugliest, most feared remedy of all is, in the end, the simplest, most effective and the most difficult for the habitual athlete; it is rest. No one can make you stop your training until you, yourself conclude that there is no short cut and no other way. Sadly for many athletes, arrival at that conclusion comes only when the injured part just rebels and quits working. Save yourself that anguish. Look ahead enough to see just where you are going and if you don’t like what you see, change your direction, pronto. It is easier to do before you hit the skids on the slippery slope of the overuse syndrome.

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